Thread: 2xweek or 1xweek?

your correct in your statement. in the 70's and even the 80's we trained each bodypart 2ice a week on most occations. Moreso the bigger muscle groups like chest, back, and legs. Many consider this today as overtraining. I have mixed feelings on the matter though. I'm old school of couse if you haven't figured that out yet. I feel like anything if you do it long enough your body grows accustomed and shocking it becomes more difficult when your hitting 2ice a week. My advice to anyone starting today is to only train each bodypart ONCE a week. every bodypart, big and small actually do get hit 2ice a week because if they are not your primary muscle being hit on a given workout your hitting them as a secondary muscle group. Example: you Train CHEST on monday for instance. Your triceps are getting worked indirectly from the pushing motions involved with performing presses for example. Biceps get work from pulling excercises. Traps get work from doing deadlifts, rows etc. so as you see it is not necessary to do arms with chest and then again on a Friday. That is overtraining in every sense of the word.

BUMP. One time a week is plenty. Also some muscle groups tend to get 'accidently' exercized twice while exercizing others.

My muscles usually get EXORCISED though.

Makes sense.........thanks..
diego

Right now I am training everything twice a week.

my split is:
day 1-legs
day 2- upper push (chest, front and side delt, triceps)
day 3- upper pull (back, rear delts, bi's, traps)
day 4- rest
repeat

3 on, 1 off.

Originally posted by P-funk
Right now I am training everything twice a week.

my split is:
day 1-legs
day 2- upper push (chest, front and side delt, triceps)
day 3- upper pull (back, rear delts, bi's, traps)
day 4- rest
repeat

3 on, 1 off.

How's your growth been in comparison with more traditional routines? With only 3 days rest, do you find yourself lifting with a bodypart thats still sore from the previous w/o?

No, I am not sore when I go to lift that body part for the second time in a week. I can't really tell about my growth because I have only been doing this split for 2 weeks. I am only doing it for another three weeks until the olympia and then when I am come back I am doing to a different split. This split is okay so far....I am used to lots of volume anyway. When I do a trasitional split, one muscle group per day, I usually will do any where from 25-35 and sometimes even 40 sets (when counting things like super sets, giant sets, and tri sets.

how many sets per body part do you and which excersises on which workout day?

There is actually quite a bit that comes into play when deciding upon frequency, such as intensity level training, length of workouts and of course total volume (sets performed) per workout, and even reps training with to some degree.

Of course a person who trains say with only 2-4 sets per bp can train that bp more frequently than a person who does 10-12 sets per bodypart because the first will be able to recover much quicker, assuming all other factors are equall (diet, sleep etc..)

And of course a person who trains with 100% intensity (training to failure and or beyond) on each work set, will most likely need more time to recover than a person who trains at a lesser intensity.

Its all individual, so one must determine based on trial and error what works best for he/she.

For me, currently I train each bp once every 5 days, with GREAT success, some of the best results I have had in months, if not years.

Stroyer